10.11.16 Training Sessions (2)

 

GENERAL FITNESS
MOVEMENT PREP:
Jog 400m, nose-only
10x Iron Cross Kicks + 10x Scorpion Kicks
10/10 Glute Bridges
2×5 Tables + 20s Rocks
2×5 Band Tears/Snatches
2×10 Dislocates
3x Hip Mobility Series, each
3×5 KBS/Goblet Squat  Combo, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT:
In teams of two…
3 rounds each, all for time
P1 500m Row 
P2 20x KBS @ 60/45 during “rest”
Then:
P1 300m Run 
P2 16x Sledgehammer Strikes during “rest”
Then:
P1 400m Ski Erg 
P2 20x Wall Ball during “rest”
Then:
P1 20/15 Calorie Air Assault Bike 
P2 10x Burpees during “rest”
Then:
Cool Down

 

 

STRENGTH
MOVEMENT PREP:
Jog 400m, nose-only
10x Iron Cross Kicks + 10x Scorpion Kicks
10/10 Glute Bridges
2×5 Tables + 20s Rocks
2×5 Band Tears/Snatches
2×10 Dislocates
3x Hip Mobility Series, each
3×5 KBS/Goblet Squat  Combo, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY:
T-Spine
Then:
WORKOUT: